Comparing Nutrients in 1 pound Teff VS Buckwheat Flour

Macros Ratio

	Protein	Fat	Carbs
Teff	14%	6%	80%
Buckwheat Flour	14%	8%	78%

Macro Nutrients

	Teff	Buckwheat Flour	Recommended Dietary Allowance
Energy	57.4% 1665kcal	52.4% 1520kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.8g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	6.36% 2.04g	9.6% 3.07g	32g per day for Men 19-50 years
Omega 3	38.3% 0.61g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	25% 4.25g	23.4% 3.98g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	255% 332g	246% 320g	130g per day for Men 19-50 years
Sugars	11.5% 8.35g	16.3% 11.8g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	2.94% 2.13g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 3.3g	NA	g per day for Men 19-50 years
Sucrose	% 2.8g	% 7.7g	g per day for Men 19-50 years
Fiber	95% 36.3g	119% 45.4g	38g per day for Men 19-50 years
Protein	108% 60.3g	102% 57.2g	56g per day for Men 19-50 years

Vitamins

	Teff	Buckwheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.77mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15.3mg	174% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.5% 4.27mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	203% 2.64mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	228% 68.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	61.2% 245μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	26.5% 31.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Teff	Buckwheat Flour	Recommended Dietary Allowance
Calcium	81.6% 816mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	408% 3.67mg	260% 2.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	433% 34.6mg	230% 18.4mg	8mg per day for Men 19-50 years
Magnesium	199% 835mg	271% 1139mg	420mg per day for Men 19-50 years
Manganese	1822% 42mg	400% 9.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	450% 202μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	278% 1946mg	218% 1529mg	700mg per day for Men 19-50 years
Potassium	57% 1937mg	77% 2617mg	3400mg per day for Men 19-50 years
Selenium	36.3% 20μg	47% 26μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	150% 16.5mg	129% 14mg	11mg per day for Men 19-50 years
Water	1.1% 40g	1.37% 50.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Teff VS Buckwheat Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Teff versus 1 lb of Buckwheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Teff vs Buckwheat Flour:

• 1 pound of Teff has 1.4 times more Vitamin B2 and 2.1 times more Vitamin B5 than Buckwheat Flour.
• While 1 lb of Whole-groat Buckwheat Flour contains 1.8 times more Vitamin B3, 4 times more Vitamin E and 3.7 times more Vitamin K than Raw Teff.
• Both Teff and Buckwheat Flour provide similar amounts of Vitamin B1 and Vitamin B6 per one pound.
• 1 pound of Teff have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Teff as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin A in one pound.

Comparing minerals per 1 pound for Teff vs Buckwheat Flour:

• 1 pound of Teff has 4.4 times more Calcium, 1.6 times more Copper, 1.9 times more Iron, 4.6 times more Manganese and 1.3 times more Phosphorus than Buckwheat Flour.
• While 1 lb of Whole-groat Buckwheat Flour contains 1.4 times more Magnesium, 1.4 times more Potassium and 1.3 times more Selenium than Raw Teff.
• Both Teff and Buckwheat Flour contain similar levels of Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Teff has 1.9 times more Omega 3 than Buckwheat Flour.
• While 1 lb of Whole-groat Buckwheat Flour contains 1.3 times more Fat, 1.5 times more Saturated Fat and 1.4 times more Sugars than Raw Teff.
• Both Teff and Buckwheat Flour offer comparable quantities of Energy, Omega 6, Carbohydrate, Fiber and Protein per one pound.